Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Workout of the Day
15:00 For Quality:
Accumulate :20 Ring Support
10e SL RDL
10e WTD External Rotation
3 Strict Ring Dips
6 Touch & Go Deadlifts
9 Box Jump Overs
Move at a steady pace and focus on strong positions in the Dips and Deadlifts.
RD: Strict / Self Assisted / 3-6 Feet Elevated Bench Dips
DL: Heavy and unbroken (225/185/135/95/75)
Coach Katie repping out some Deadlifts
Photo by Sam A
We’ve presold 28 2021 Dogs of CFSBK Calendar!! Thank you!
Zoom Schedule Tomorrow
Hey folks! Just posting a reminder of tomorrow’s modified CFSBK At-Home class schedule.
8am – Workout 🏋🏼♀️
9am – Morning Mindfulness 🧘🏽♀️
Ugly sweater or festive pajamas optional ⛄️
Jess, Chris and Molly hope to see you there!
Christmas Day Workouts
We’ll be hosting 8,9,10 & 11am in house classes on Christmas day as well as an 8am class on Zoom. We’ll be running the following workout on Friday in house as well as a similar WOD online. Come one come all!
12 Days of Christmas
2 Push Presses
3 Front Squats
4 Box Jumps
5 Hand-Release Push-Ups
6 Dumbbell Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
9 Calories Rowed
11 Kettlebell Swings
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
For the barbell movements (2,3,8,12) Use a medium weight on the bar, (115/95/75/55/45..)